Yoga 4 strokes make you an effective weight-loss

1 recruit

Upright, right leg, step forward one step, left foot turn out 45゜, so that the right knee and right foot toes in a level line as far as possible down the pressure from the body, so that the right thigh, and parallel to the ground. (Improved sexual quality of the eight essential guidelines) bending the body, the right hand palm on the right foot behind the shore on the ground. When you try to stretch his left arm, they still have to keep on the right thigh, and parallel to the ground.

For the site: The entire back, leg muscles, buttocks muscles, abdomen and psoas.

Special shape: arms stretched as far as possible, do not hump, so as to expand the chest. This action to tighten the gluteal muscle is also very effective.

Practical Leg Skills:

The first one: Tiger-shaped

1, Gui Fu limbs touch the ground.

2, raised his right leg, maintaining the level of the rise at the same time.

Note: repeatedly done four times, on the other side with the

The second type: Bridge

3, supine. Knees bent,2 foot, the hands holding the ankle

4, suction, and buttocks, waist, back lift off the ground as far as elevation.

Note: The natural breathing, stay 15 ~ 30 seconds, restore the supine.

2 strokes

Lying face down on a mat, with his elbow supported living body, arms open as wide as the width and shoulders, fingers pointing straight ahead. Tightening of the body's muscles, hips. The body to maintain a horizontal line, toes supporting the ground, then you will feel the pressure.Efforts to tighten the abdomen and leg muscles, persist for a while, and then lying on the ground a short break. Repeat this action several times.

Targeted areas: the arm, leg muscles, buttocks muscles, abdomen and psoas. The chest, back and thighs.

Special shape: income is only the inside of the abdomen and thigh muscles, arm muscles to prevent the formation of unsightly fat push.

3 strokes

Lying on the ground, face down on flat feet, feet hip width of opening width, bend knees,Until the lower leg bone and the ground vertically. To tighten the buttocks muscles, lift the hips a few inches off the ground, so that the body and ground into the arch. Arm close to the ground, tighten the buttocks and leg muscles, so that lifting the buttocks, hands tightly in the body the following button together. Adhere to this position a moment, then relax, rest and lying on the ground and continue to repeat this action.

Targeted areas: the gluteal, thigh, psoas, the back of the lower half.

Special shape: Once your body the formation of arch, put his hands on the body as far as possible belowIn order to uplift your body and buttocks, so you can make your buttock muscles tighter.

Less hip plan:

1, supine, legs open and the waist width, knees bent, hands flat on both sides.

2, while expiratory side to straighten the waist as far as possible, until the gas completely exhaled, and then returned to action a, in the middle will not rest, action to maintain continuity. Continue to do 15 to 20 times.

1, stomach, hands buckling care head, toes straight.

2, hip force,Expiratory side, side elevation as One of the legs and feet to keep straight, still a second. To return to action 1.

1, legs to move closer, standing at attention, facing front, arms akimbo.

2, one leg slightly forward and together, knees bent 90 degrees. First Xikou Qi, and then returned to action a while expiratory side. Switch legs and together, the action the same, about 15 feet to do to repeat 20 times.

4 strokes

Note: If you are a beginner,Has never been supported by the body with the shoulder, or neck problems, it is best not to try this at the beginning of action.

A: the beginning of section 3 of the same movements and. And then put his hand on the waist behind, to be a support. Each bent knees toward the chest. If you can not do with the shoulder supporting the body, can be bent knees up, thus reducing the pressure on the shoulder.

B: the two legs were straight stretch ceilings, keep her legs together, imagine the energy from the head and spread your toes, and if this position was too tired, you legs bent a moment, take a break (such as the action A).(If you put in the neck and shoulders beneath towels, will reduce the tension on these parts, feel more comfortable.)

For the parts: shoulders, back, abdomen, buttocks, legs.

Special shape: Note the eye to the point of view, the Ministry of tightly contracted rot, and strive to maintain the trunk and legs in a straight line, perpendicular to the ground.

A modern, urban women, most like the yoga movement, because it will give you fitness at the same time, you can improve your body shape, so you have a more slender body!